On 3,2,1 go you begin your 100 burpees, when 1 min hits you stop the burpees and do 8 t2b then continue with your burpees until the clock says 2 min and do another set of 8 t2b....continue to do this every minute until you complete the hundred burpees

Damien, the first couple of weeks following the open template were rough for me as well. I just kept it light and progressively upped the intensity and weight during the strength sessions. I'm now closing in on 2 months following the program and I actually prefer strength after metcons now.

MORNING SESSION1. Snatch Skills- Did high hang squat snatch 5x5 otm, my buddy that works out at the olympic training center said my speed under the bar "sucks" (I agree) so I will be doing high hang as much as possible. 95 lbs

3. SquatsA. Back Squat - Did high bar, I was tempted to do low bar and hit something huge but I've seen such a carry over to olympic work from the HBBS so I stuck with high bar. Worked up to the high 300's, did a walk out with 460 (highly suggest this for you guys doing this later), hit 405 (10 lb PR) hit 425 (30 lb pr). Did not have a competent spotter or else I would have gone for more 425 was relatively easy as far as max effort goes.

2. Metcon100 Burpees for time - Derp, this quickly devolved from me wanting to have a competitive time to me wanting to survive this met con. I have no idea what my time was. It was after 12 and before 15. Hip flexors were fried from split squats and GHD. I think fresh I definitely could have done sub 10.

Ben (or others), do you have any recommendations on mobility work for overhead positions? I felt when I was doing the squat therapy by arms/shoulders were pretty far forward and I had trouble (lack of motion) moving them back (i.e. more overhead). Thanks!

Nick, I sound like I am selling their products but I can't recommend Crossover Symmetry highly enough. I hurt my rotator cuff 4 years ago (kimura I didn't tap out to fast enough) and had problems ever since. This has helped tremendously.

Reg:1. Done2.Done A: 195 B: 2253.A: Absolutly terrible back squat for me today 40 lbs off my pr. struggled to get 365 B: Done @ 165 stayed light on purpose for form4: 5:56 Really stoked about this! I wanted under 6 SOO BAD. got 47 my first round then got to 65 then 82 then 97 then took forever on the TTB but squeezed out the last 3. all TTB were unbroken except for last round. Had two no reps on last round of TTB as well.

Listen, how are we doing these burpees here? Are we opening our hips all the way or are we doing that little, barely off the ground bullcrap. Some of these times are fast and just want to know if maybe I do suck that bad or maybe I'm doing more than what everyone else is....

I know for me i had one of the other coaches at my box make sure i opened my hips all the way and left the ground. I can safely say i definitely wasnt doin 6 inch target. but i like i said, for me it was hips open, feet leave the ground, and hands over the head.

Josh, don't worry, you have company. I haven't done the WOD yet, but after looking at some of these times, I'm not sure if I could match them if I SKIPPED the T2Bs! It is certainly good motivation. Good luck!

Joshua, I only got 23 in my first round, but my TTB are reliable so no time lost there. I realized in the fourth round that I was getting just over 10 (like 11-14) per round....My last round I got 11. I tend to be a stickler for full ROM as a coach at the box as well. I wan't being watched so I can't have anyone testify.

Of note: I was talking about this subject this morning with JimmyC. I said it probably wouldn't be worth comparing this one against anyone but yourself because burpees are so easy to short at the top without a judge.

Got yelled at after the first couple of burpees to get my torso all the way vertical at the top (open hips), so I wouldn't say they were crap after that--but definitely not to a 6" target. Did supine grip TTB, then K2E last two rounds because my bum shoulder wanted off the bar immediately. Time was 6:00--after I PR'd my front squat at 325 and did the snatch work. I called time as we we're being told to cycle to the bar.

I agree with ShaneH about not comparing yourself against anyone for this...I'd say really for any workout. There's dudes on here that are beasts and lift tons more and ninjas that have monster engines and sub-6 is no problem for them on this WOD. All I can ask of myself after a WOD like this is if I gave it my best effort--what other people do or can do is out of my control. If I keep comparing myself to others--it's the same old "number 1 or no one" mentality--find victory in beating your own best self every day. Now off for a PR-victory donut! :)

Josh buddy, that is probaby the wrong mentality to have man. I think we are all pretty supportive here. Someone posts something big (metcon or otherwise) I dont have anyway of knowing whether they did it or what performance standards they used (unless they post a video). We've seen a wide range of times with certain people excelling at certain movements, so to me we don't have any chronic score cookers. It's just not worth it (in my opinion) to scrutinize the scores on this website. The proof will be in the pudding come Open and Regional time.

Exactly what Jeremy said: "We've seen a wide range of times with certain people excelling at certain movements". I see a lot of people on here hating on wallballs--I love them. Running...not so much. I look for the gatorade station on anything over 800M. So, looks like tomorrow is going to be tough for me. I suppose that's why we pursue this...to become better in all of the different modalities, learn new skills and sports. --BP

Will do the gymnastic and accessory work later, but I have to do the Lurong workout with our gym later so that'll be my metcon (which has been planned all week, I promise, not cherry picking). Not terribly disappointed I am missing this one though.

Thanks Shane! Effing amped. I had 335 past the sticking point and just hit a wall, thought i was going to get it. Which would match my low bar best after Get Huge last year. And I can do all sorts of other cool things along with a good squat.

Open:1. Metcon - 10:51 (switched to K2E at 7min - and even those were probably suspect!)2. 225# (tied my PR with better depth. No clue how I failed at 235#?! I guess I just ran out of gas)3. Completed 5x5 @85#

1. 130# last set a doozy2. a.150# b.170#3. 345# (365f,old pr)4. skipped5. Time Capped 10min due to having to get back to work: 67 burpees. T2B killed me, but burpees felt quick when I did them.6. skipped

Open1)12:53 ,47 8 TTB than 5 the rest of the way. Tried to game thinking this may be like Kalsu. Wrong the opposite is true for Kalsu, the 100 is the real work and the minute toll is just that. I started with a game plan of 12 OTM, bad idea. Should have got done as many as I could in the beginning. Got to the point where I was just doing T2B ( and some questionable ones at that!) All that being said,i imploded and survived while learning a lot, overall a win!3) did 5x5 TNG HH Not OTM @ 115, getting betterDid Hatch squats instead of BS 1RM

Open1) 13:00... I thought this was gonna be a good one for me... well that thought quickly disappeared as soon as I started. Got 30 burpees in the first minute, then really really struggled with TTB 2) Snatch#753) Didn't have enough time to finish 1 RMX back squat, worked up to 205 then had to go get ready for work

Open Program1) got thru 80 burpees at 10:00, then couldn't get the 8 t2b within the minute. Guess this makes it clear where my weakness lies...2) 335 - 10# off pr, but after all that, not bad I guess.3) completed at 120 - pumped,I failed this at 115 just 2-3 weeks ago. Nice way to finish.

Open1) 10:57 RX open standard burpees to 6 inch target. T2B were unbroken for 2 rounds(abbs still smoked from a nasty partner wod on wed)2) 315#3) my weight should be 110, did 95# singles with quick reset(legs were full of lead)

1. 5 x 5 Snatch OTM @ 95# whoa this was exhausting!2. 2PC & J @ 135# (didn't realize until after I loaded the bar it was supposed to be @ 60/70%). This felt good though!3. BS up to 235# (didn't go for 1RM off 255# as my legs felt a little like jelly)3 x 6 Split Squat @ 125# & 135#4. Done. Did 8 pistols (due to completing all AM & PM work in one session)5. 13:56min (I detest burpees, especially paired with T2B. What the heck was that!?)6. Done (fired up the post delts!)

1. 5 x 5 snatch OTM @ 120. (PR'ed my snatch by 20 lbs (185) at the last test and almost hit 195). I can't believe the gains!2. 2 sets at 145, 2 sets at 1703. Hit 285 and stopped. My knees have been bothering me a lot lately and have a tendency to collapse in when I squat heavy. 95, 135, 135 on split squats (felt them out)4. Had to skip5. 7:45 rx6. done

Open1. 19 minutes on the dot this took me. The TTB just about killed me and I had to scale them down. I started out doing 4 and then 2. I cannot string them together and coupled with burpees this was death.